The basics of losing fat come down to calorie control; you need to eat less and move more. One of the cool things about moving more is that it doesn't matter what you do to burn more calories—you just need to do it!
However, this brings up an issue that can keep many people guessing: What is the best cardio machine for weight loss? There's a lot to choose from, so this article will break down which is the best for burning fat.
Are Cardio Machines Effective At Helping Burn Fat?
The first question we need to answer is whether cardio machines are effective in losing weight.
The short answer is yes.
Let's be clear that any piece of cardio equipment will be effective in helping you lose weight. In fact, anything that gets you up and moving is effective in weight loss.
It could be:
- Swimming
- Treadmills
- Spin Bikes
- Rowers
- Even weight!
Therefore, increasing physical activity will be beneficial for weight loss in the long run.¹ Whether you're looking for the best cardio equipment for home workouts or something to add to your gym routine, cardio machines can definitely improve your overall fitness and aid with weight control.
How Do Cardio Machines Help With Weight Loss?
As we mentioned above, fat loss ultimately comes down to two proponents.
- The amount of calories you consume
- The amount of calories you burn
Yes, there's a bit more to it than that, but losing weight comes down to getting into a caloric deficit. To do this, you have three choices;
- Eat less calories
- Burn more calories
- Do both
Therefore, cardio helps with weight loss by the amount of calories you burn. However, remember that this only occurs when paired with proper nutrition – burning 1,000 calories doesn't matter if you eat an extra 1,000 calories.²
What Makes A Cardio Machine Good For Weight Loss?
While all cardio machines can effectively reduce weight loss, not all are created equal – at least for you. These are some of the factors that can affect how effective a piece of cardio equipment can be for meeting your needs.
Skill Level Required
Cardio machines are generally easy. However, some require a bit of technique to ensure you burn the most calories and do not injure yourself.
For example, the treadmill. While running is a "natural movement," running properly probably requires the hardest skill. On the other hand, stair climbers are basically just walking upstairs.
Therefore, if you've never run before, the treadmill may not be the best cardio machine for fat loss, as it will take a while before you can burn sufficient calories.
Level Of Impact
Cardio is a great form of exercise and general physical activity. However, some types can strain our joints, limiting the amount of exercise we do.
This is true for cardio machines as well; some have zero impact on our joints, while others can be quite significant.³ Again, the treadmill is generally at the top of the list of machines that impact your joints.
This is significantly more important if you're overweight. Machines that cause greater impact will allow less volume.
Ability To Use Intensity
This one is important and rarely discussed. Have you ever seen a gym offer a class that burns "1,000 calories an hour!"
That's a lot of calories, and it's definitely attractive! However, it's only true for a very small group of people who are able to maintain a high enough intensity for that long.
For example, running. Ignoring size, some people can burn 1,000 calories in an hour. However, this requires them to maintain high speeds uninterrupted for the entire hour.
If you run for an hour but must use a slow pace (and maybe even walk some), you're not going to burn the same amount. Even though you both "ran," the difference was intensity.
Adherability
Adherability refers to the likeness that you will adhere to using the piece of cardio. When all things are accounted for, this may be the most important.
For example, let's say you have two exercises, Exercise A and Exercise B;
- Exercise A burns 750 calories an hour. However, you don't like doing it. Plus, it feels uncomfortable on your joints.
- Exercise B burns 500 calories an hour. However, you genuinely enjoy it. In fact, sometimes you do it because you like it, the calories are just a bonus. You also find it's very comfortable.
Even though Exercise A burns 50% more calories than Exercise B, Exercise B will be the better exercise in the long run.
This is why we tall our clients to not get so caught up in finding "the best exercise" or the one that "burns the most calories". Long-term durability is the great equalizer!
The Best Cardio Machines For Weight Loss
So, putting the adherability thing to the side, we're now going to review some of the top exercises for losing weight. We'll discuss their pros and cons to help you make the best decision!
Treadmill - Running (825 - 1,000 Calories)
The treadmill is generally the first piece of cardio equipment that people think of when it comes to losing weight, and for good reason.
PROS—Running is a natural movement that all humans do and trains our bodies with functional patterns. We think everyone should include some running (or jogging) in their training to maintain this ability.
PROS- Running can burn a lot of calories. If we weren't to consider other factors, running burns the most calories in one hour.
CONS- You need to run for an hour! Maybe running does burn more calories than cycling. However, most people can't run for an hour, while they can probably cycle for an hour. Assuming time isn't an issue, cycling may be the better option when measuring purely calories.
CONS- Running is high-impact and can limit the volume you do.
BONUS PROS- While not running, the treadmill also allows you to do one of our favorite types of low-impact cardio: incline treadmill! Plus, if you want, add a weighted pack to the mix and increase your caloric burn! Incline treadmills eliminate both the skill requirement and high-impact
Cycling (660-800 calories)
Speaking of cycling!
Cycling, spinning, call it whatever you like because it's a great form of cardio and can burn many calories.
PROS—Unlike running, cycling is much more beginner-friendly, at least when it comes to the skill required. Cycling is relatively simple as long as your seat is adjusted correctly!
PROS- One reason we really think cycling stands out as an optimal choice is the ability to maintain high intensities for longer durations. For example, when you get pooped from running, you can't really "run slower" – you can, but it's very awkward and unnatural. Therefore, you just stop. However, when cycling, you can either pedal slower or decrease the resistance, which allows you to maintain resistance for a longer duration.
PROS- Did you know that Dr. Tabata chose cycling as the exercise of choice when he created his famous Tabata protocol?⁴ That's because cycling is essentially one long, continuous, fluid movement with no jerky movements. In addition, you can adjust the resistance to suit your needs.
CON—The one drawback would be comfort. Some stationary bikes can be quite uncomfortable, so keep this in mind. If it's something you think you'd really enjoy, you can easily buy a padded seat cover and just bring that with you to the gym.
Stair Climber (600-700 Calories)
The stair climber might be the one cardio machine that is never fully used for long durations—that's because they're brutal!
PROS—The stair climber is an awesome piece of cardio equipment that also gives you an intense lower body workout, especially the glutes. Anyone looking for extra glute work should definitely try it.
PROS- If you need low-impact, the stair climber is for you! You're merely climbing steps, so there's no excessive force coming down when you step. Further, when compared to other cardio machines, it's done at a slower pace.
CONS—Its benefit is also its crutch—it's intense exercise! This means you won't be able to spend much time on one, at least when you first start. Don't think you're going to put in hours of stair climbing your first day!
Rower (500-600 Calories)
The rower has become exceptionally popular over the last decade, thanks to Crossfit.
PROS—It's an amazing cardio machine that's unique in that it trains both the upper and lower body. This makes for amazing accessory work for your back!
PROS—Rowing is a full-body, technical movement pattern. It requires all of your muscles to fire in the correct sequence, which will greatly improve your coordination and motor control.
CONS- At the same time, this more technical movement pattern produces a bit of a learning curve until you can row efficiently.
CONS- The rower falls in the same category as stair climbers. It's an amazing workout, but people usually don't stay on that long. Now, don't let this be a deterrent, as it's something you can work at!
Airbike
We couldn't find information on calories burned on an Airbike. However, it can be a very useful piece of cardio equipment, especially if you don't have a lot of time.⁶
PROS- The airbike is unique in that it trains the upper and lower body. Plus, it does so in a more equal manner than the rower. Your entire body is able to get an insane workout. Or, you can choose to use your arms or your legs solely.
PROS- One area that the airbike does standout is it's great for HIIT or SIT style of training - using short bursts of maximal energy. Again, as you're using your upper body, you can use twice as much muscle as cycling.
CONS- The airbike generally isn't used for exercise of longer duration due to its intensity. Now, this can be good or bad depending on the situation. However, unlike running or cycling, you can't really adjust the intensity to the same degree. Again, this isn't inherently bad. However, if you're looking for a nice, long session, this probably isn't the best piece to choose.
As mentioned, we gave some basic numbers for calories burned. If you want specific numbers for your weight and situation, check out this calorie calculator from ACE Fitness.⁵
So, What Is The Best Machine To Burn Calories?
Considering everything we went over, our pick for the best weight-loss cardio machine is…..
The one you can adhere to!
We know that's not a specific answer, but it's right. The same is true for diets and training programs.
Long-term adherence to a machine will always trump another machine that burns a few more calories, but you hate doing it.
With that in mind, here are some suggestions we give to various clients.
1. Incline Treadmill—The incline treadmill is our #1 choice for overweight trainees. It's low-impact but still able to give a brutal workout, even at walking speeds. Plus, it's easy to adjust the speed and even the incline if you need to.
2. Cycle- Cycling is tough when done properly. Some people say it's "too easy," but we guarantee you they've never cycled properly! Remember, it is the tool used in the original Tabata workout! It's easy to use, low impact, and more people can cycle at higher intensities for longer durations…plus spin classes can be awesome!
3. Stair Climber- Stair Climbers can be a good choice for those looking for a slower exercise that doubles as a brutal leg workout! They are tough and usually used for shorter durations than other machines.
4. Running—As we discussed above, when we simply look at calories, running generally burns the most calories. Its downsides are skill level, amount of impact, and risk of overuse injury. However, if you're reasonably fit and athletic, it's very hard to beat running.
5. Airbike- As we mentioned above, the Airbike is probably the best piece of cardio equipment for high-intensity training.
Use Multiple Machines
Another option we really like is to use a variety of machines for weight loss. You can either swap them out during the week or use them during the same session; for example,
- Treadmill- 20 min
- Rower - 20 min
- Cycle - 20 min
This provides several advantages;
1. Keeps Things Interesting– We get it. Running on a treadmill for 60 minutes can be boring for some people. However, 15 or 20 minutes is doable! After that, you switch to another machine and keep things interesting. It's almost like having little mini-goals in your session.
2. Decreases Overuse Injuries—Overuse injuries aren't necessarily caused by doing too much cardio; they're caused by doing the same cardio and overusing the same muscles. By swapping around machines, you'll use different muscles and biomechanics. Plus, you can split up high-impact exercise with low-impact exercise.
3. Train Different Muscles—In addition to mitigating the risk of injury, you'll still be training different muscles, improving their strength and endurance.
4. Get Benefits From Multiple Machines—As you saw above, all the machines had unique benefits. For example, stair climbing is an awesome lower-body exercise. However, it can be difficult to do for long durations. Therefore, you can do star climbing for 15-20 minutes and get a lower body workout. Then, jump on a rower and put more emphasis on your upper-body rowing. Finish off with 30 minutes of moderate cycling.
What Cardio Equipment Do You Like?
At the end of the day, all cardio machines are effective, even the ones we weren't able to mention on this list. While wanting to optimize calories burned is understandable, don't let it overshadow enjoyability.
Yes, sometimes we need to do things we don't like, but it shouldn't happen every day! Once you find a type of cardio training that you actually enjoy, losing fat and improving your life instantly becomes a whole lot easier!
References
- Ungvari, Z., Fazekas-Pongor, V., Csiszar, A. et al. The multifaceted benefits of walking for healthy aging: from Blue Zones to molecular mechanisms. GeroScience 45, 3211–3239 (2023). https://doi.org/10.1007/s11357-023-00873-8
- Ostendorf DM, Caldwell AE, Creasy SA, et al. Physical Activity Energy Expenditure and Total Daily Energy Expenditure in Successful Weight Loss Maintainers. Obesity (Silver Spring). 2019;27(3):496-504. doi:10.1002/oby.22373 https://pubmed.ncbi.nlm.nih.gov/30801984/
- Gerritsen KG, van den Bogert AJ, Nigg BM. Direct dynamics simulation of the impact phase in heel-toe running. J Biomech. 1995;28(6):661-668. doi:10.1016/0021-9290(94)00127-p https://pubmed.ncbi.nlm.nih.gov/7601865/
- Tabata I. Tabata training: one of the most energetically effective high-intensity intermittent training methods. J Physiol Sci. 2019;69(4):559-572. doi:10.1007/s12576-019-00676-7 https://pubmed.ncbi.nlm.nih.gov/31004287/
- ACE Fit | Physical Activity Calorie Counter. www.acefitness.org. https://www.acefitness.org/resources/everyone/tools-calculators/physical-activity-calorie-counter/
- Moghaddam, Masoud1; Cervantes, Mason2; Cheshier, Brandie3; Jacobson, Bert H.4. Sprint Interval Training on Stationary Air Bike Elicits Cardiorespiratory Adaptations While Being Time-Efficient. Journal of Strength and Conditioning Research 37(9):p 1795-1801, September 2023. | DOI: 10.1519/JSC.0000000000004483 https://journals.lww.com/nsca-jscr/abstract/2023/09000/sprint_interval_training_on_stationary_air_bike.10.aspx
Garett Reid
Author